These days, a large number of the people complain about health disorders related to obesity including high cholesterol, fluctuating blood pressure level and so on. If you are extremely concerned about your rising body weight, you should try to adopt a healthy regime that is apt for weight loss. The healthy weight loss routine must comprise of regular exercising, eating a well-balanced diet, drinking a plentiful amount of fluids and saying ‘NO’ to smoking.
Obese people have to face extreme difficulty in performing their daily tasks. As they have to exert a huge amount of energy, they become tireless easily. Moreover, overweight people are at a higher risk of experiencing chronic disorders like hypertension, cancer, heart disease, diabetes, gallbladder stone, and sleep apnea.
A healthy diet and fitness regime is the basic foundation for losing weight. However, people can even prefer going to gyms and using all the equipment to lose weights faster. The most important thing is burning of calories and there are several diet plans that can help people get rid of obesity.
When it comes to workout, people can get engaged in different types of physical activities like swimming, running and jogging, Sometimes, the gym seems to overcrowd and they can simply take some time out from their busy day to get indulged in the healthy physical activities. The most important point for people to remember is not to lose hope and get disheartened easily. Losing weight is a gradual process and you cannot expect to notice visible changes within just a few days.
If you are constantly thinking about how to lose weight at home, try to turn off your mobiles and avoid anything that can cause distractions like television programs or noisy family members. Instead of that, you can simply play some music and shake your body to feel jovial. Choosing natural exercises and including them in your daily routine can be one of the most effective ways to lose weight.
How to lose weight at home?
Here are some simple guidelines that can help you get rid of your extra pounds effectively:
Try to prepare a soulful ambiance in the home and move your body with the music. If you are not a lover of loud music, you can even opt to play rhythmic light music and tap your legs. Dancing can further help in calming your stress and you can get rid of your calories.
Rather than ordering meals or snacks from any restaurants, try to prepare the sumptuous recipes at your home. The home cooked meal can not only enhance your nutritional intake but also cut off your calories. You can even follow different TV or YouTube channels to have an intrinsic idea of the different food recipes and try to prepare them at your home.
Rather than eating the bulk quantity of food at a single time, try to consume in smaller quantities at regular time interval. This not only satisfies your hunger but also helps in gaining less weight.
Get enough sleep, as insomniac people are seen to intake larger amounts of food.
Have some basic workout equipment in your home also. In your past time, you can simply take them out from your closet and get indulged in an exercising routine. If you have stairs in your home, climbing up and down is another great activity that can help in the fat burning process.
List of foods to help you lose weight:
To keep a strict eye n your calories intake, here are certain foods that you can include in your daily menu:
Carrot- A glass of fresh carrot juice or raw carrot salad can help you lose weight naturally. Sine the vegetable is rich in fiber it aids in cleansing the stomach and regulates the digestion process. Carrots contain a high percentage of vitamins that are great for your vision.
Honey and lemon- Consuming fresh lemon juice with honey can help in intoxicating your body and trigger the weight losing process. To prepare the refreshing drink, you can add 2 tablespoons of lemon juice in 1 glass of water and add honey to flavor. Drink the lemon water during the morning, as it is the best time to cleanse your digestive body.
Cucumber- Cucumber is a nutritious vegetable that contains 90% of water and keeps the body hydrated. Apart from antioxidants, cucumber has a high percentage of Vitamins A, C, E that helps detoxify your body and help you lose weight easily.
Onions- Eating raw onions in the salad can boost your metabolic activity and help in breaking the fat build-up in the body.
Honey and ginger- Drinking a mixture of ginger and honey twice a day can help you get rid of extra pounds easily.
Papaya- The vegetable serves as a rich source of vitamins and antioxidants. It helps in healthy digestion of foods and safeguards you from gastric problems. If eaten in empty stomach, papaya helps you losing weight faster.
How to lose weight with exercises?
When it comes to exercising, there is so no better thing that can help you lose weight. Apart from hitting the gym or using any workout equipment, you can also practice these simple exercises at home:
Crunches- The workout helps in strengthening your abdominal muscles and at the same time lose the belly fat.
Jogging- Jogging is a heart healthy exercise that you can get indulged on a daily basis. All you need is a good pair or sports shoes and you can jog 20-30 minutes a day to lose weight.
Dancing- The enjoyable activity ensures to keep you fit and heart healthy.
Leg lifts- The workouts are ideal for muscle development and strengthening the legs.
Weightlifting- You do not have to buy expensive weights to do this. You can simply use some heavy objects available at home to practice light weight lifting exercise.
Push-ups- This exercise is great for arm strengthening and muscles building in the chest. However, overweight people can also try to do push-ups every day, as the strenuous activity helps in cutting the fats.
Step exercises- By repetitive climbing up and down the stairs you can try this at your home. The workout is good for toning leg muscles as well as losing fats from the things and legs.
Squats- Squats aid in improving the flexibility of the buttocks and legs and you can start by standing sitting or standing on the chair.
Walking- Walking help in toning your legs and you can simply walk around the house couple of times or you can go up and down a flight of stairs.
By following the simple exercises, you can get rid of your unwanted body fat and attain a great body shape.
Other things that can help you lose weight easily:
Amidst all the lies and hype, you have heard about the weight loss regime, here are some important guidelines that can help you lose weight faster:
People often have a notion that dieting means starving and they give up eating nutritious foods.
Insufficient intake of vitamins and proteins can lead to malnutrition and the person may become a victim of deathly diseases.
It is advisable to have a well-balanced diet that comprises of all the essential nutrients and minerals.
If you are a bit confused about your dietary regime, consult with an experienced dietician. The expert can analyze your health conditions and prepare a food chart apt for your body.
Don’t think that eating salads can help you get rid of extra pounds. Obese people, especialy female has a tendency to eat salads during breakfasts or even dinners. But your meal should also comprise of a small amount of carb and a sufficient amount of protein.
Contrary to the popular belief that snacking is actually good for weight loss, you should also remember to eat nutritious foods.
Your snack list must comprise of healthy foods like cakes, cookies, roasted nuts and drinks.
Intake of healthy snacks helps in maintaining a steady blood glucose level.
Get indulged in a simple exercise routine:
If you hate doing a strenuous physical activity like push-ups or weight lifting, don’t freak out!
You can et indulged in simple activities like dancing, jogging or even walking.
As you are not habituated with the fitness regime, you can start something as simple as brisk walking.
The basic motto of exercising is to stay active and boost up the metabolism. The more active you stay, your calorie burning process will be faster.
Don’t cut off carbs completely from your menu:
Health conscious people often prefer to follow the low-carb diet, to get rid of the extra weight faster. However, carb serves as an energy production source in the body. A total elimination of carb can result in energy depletion and you may feel exhausted easily.
Every type of nutrients has its own functioning in the body and you should try consuming low glycemic carbs like leafy veggies, oatmeal, and multi-grain bread.
High glycemic foods like potatoes and bananas are best to consume right after an intense exercise.
Set realistic goals:
A lot of people give up on fat loss program or a strict diet regime, as they don’t get desirable results.
First of all, you need to remember that you are not going to become slim overnight. You can get expected results only after a few days of hard work.
Try to set realistic and measurable goals that can keep you motivated towards your weight loss routine.
Losing 0.5-1kg (1-2 lbs) per week is achievable and you can lose half an inch on your waist after two weeks.
Try to intake whey protein or meal replacement supplement:
Instead of stuffing yourself with three meals or snacks, try to replace them with nutritious supplements.
Whey protein is one such healthy alternative that can help in keeping your body toxin-free.
You should try purchasing whey protein or meal replacement supplement, add water or milk and consume one serving of quality protein.
Make changes in your lifestyle gradually:
Losing weight involves some behavioral and lifestyle change. You need to adapt to the changes gradually.
We need to make small changes every day that is more acceptable to our bodies.
For example, if you are a coffee lover try to cut your consumption to 1-2 cups day.
Try to stay with like-minded people as social support can boost your morale.
If you constantly hear negative comments, you may not have the urge to stick to the weight loss regime, and you may give up easily.
During the initial days of the weight loss program, stay motivated and focused on the goals you have set for yourself.
Challenges and problems may come across your path, but you need to be positive.
Keep your body hydrated:
Consumption of liquids can greatly help in losing a ton of calories.
One of the quickest ways to lose weight is to drink water regularly.
Limit alcohol consumption:
Though it is a bit difficult to completely abstain from alcohol but to lose weight you need to cut down your happy hours.
The toxic alcohol has no nutritional benefit, but you gain weight unwantedly.